How to Sleep With Hip Pain

Written by Steven Asch, Contributing Writer

Steven Asch

Contributing Writer

Steven has spent the last few years researching the ins and outs of mattresses. As an active athlete for many years, he understands the importance of a quality night’s sleep in maintaining a healthier life.

View Profile

Updated on June 11, 2026

Updated on June 11, 2026

Fact-Checked by Sosha Lewis, Certified Sleep Science Coach

Sosha Lewis

Certified Sleep Science Coach

After Sosha began writing sleep-related content, she knew she wanted to learn more about this important (yet often elusive!) aspect of human health and well-being. She became a Certified Sleep Science Coach to better understand what goes into getting a good night’s rest—including one’s choice of mattress. Sosha now calls upon this training when she tests and writes about beds and sleep accessories, and when she’s consulted for recommendations by publications such as Livingetc.

View Profile

You deserve a good night’s sleep. But that may be easier said than done if you have hip pain. No matter how well you prepare for bed or how tired you are, hip pain can cause you to toss and turn all night.

So how can you sleep with hip pain? What steps can you take to ensure you not only sleep through the night but also don’t wake up in more pain than when you fell asleep?

Read on to learn what causes hip pain, how hip pain impacts sleep, and how you can combat hip pain day and night.

Disclaimer: Please note that the content in this article is meant for informational purposes only and should not be construed as medical advice or serve as a substitute for seeing a medical professional regarding any sleep problems you may have. Please see your doctor regarding any urgent medical issues.

Why Hip Pain Gets Worse at Night

Poor posture and spinal alignment can create tightness and pain in and around the hips at night–especially if you rest or sleep with a problematic posture.

According to Dr. Geraldine Dapul, a physical medicine and rehabilitation specialist at the Cleveland Clinic, “normal joint pain, especially in your hips, knees, and shoulders, frequently worsens at night. Your sleep position and the alignment of your body are responsible for most of the pain, but some comes from being so still at night.”

You can learn more about how to support proper spinal alignment at night in our article, “Chiropractors and PTs Give Sleep Tips.”

Pressure Points and Side Sleeping

Side sleepers—especially those with hip pain—require a bed with pressure-relieving top layers. Look for a mattress that ranges from medium-soft to medium-firm. 

Inflammation and Joint Stiffness

One narrative review explains that your body’s natural defenses against joint stiffness and inflammation are weakened at night. As your body has a circadian rhythm for sleep, it also has one for battling chronic pain.

Various types of chronic pain, or even headaches, worsen during later hours in the night (or early morning hours). Even if you’re awake during these hours, your body will be less resistant to stiffness, tight muscles, and inflammation, which is why hip or joint inflammation and stiffness can feel worse during the night or first thing in the morning but become more tolerable during the day.

Poor Mattress Support

As Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, has said, “Using the wrong mattress can worsen or cause back pain by disrupting spinal alignment, creating pressure points, and leading to discomfort. An unsuitable mattress may lack proper support, have an uneven surface, or not match your preferred sleeping position.”

While Dr. Dasgupta is referring to back pain here, this applies to hip pain as well. Sleeping on a mattress that doesn’t match your sleeping patterns and weight can exacerbate hip, back, and joint pain. Your mattress should help keep your spine aligned while you sleep and provide cushioning and pressure relief for your joints, back, and other sensitive areas prone to pain. For example, lightweight side sleepers should use a softer mattress that cradles them and helps prevent the buildup of inflammation on one side of their body. Heavier back sleepers should use a firmer mattress to maintain optimal spinal alignment.

I’d suggest taking our mattress quiz or checking out our mattress buying guide to get a better idea of which mattress type works best for you and to see if your current mattress may be contributing to your hip pain.

Sleeping Position Misalignment

If you sleep on your side and only feel hip pain when in bed, there is a good chance that your sleep position is the culprit. Side sleeping puts pressure on your entire side, including your hip. Particularly if your mattress is firm or does not offer enough pressure relief for your hip to sink in comfortably, pressure on your hip can directly cause hip pain.

Stomach sleeping can also cause or exacerbate hip pain. When you sleep on your stomach, your pelvis often sinks into the mattress, moving your spine out of alignment. 

Best Sleeping Positions for Hip Pain

Back sleeping is the best sleep position for most people with hip pain. Sleeping on your back allows for proper spinal alignment and minimal pressure on the hip joints. Side sleeping is usually the worst position for hip pain due to direct pressure on your hip joint. And while stomach sleepers do not experience hip joint pressure, poor spine alignment in this position can lead to pain in the lower back and neck.

Sleeping on Your Back

If you have ongoing hip pain, you may want to consider sleeping on your back. Most back sleepers find a good balance between lumbar support and cushion on medium-firm mattresses. 

Side Sleeping With a Pillow Between the Knees

Side sleepers can achieve good sleep posture by using a pillow between the legs (a body pillow works well) and hugging a pillow or placing one beneath the top arm. 

Fetal Position Modifications

Like side sleeping, the fetal position also places significant weight on your hip joints. Loosening the tightness of your fetal position and placing a pillow between your legs can help alleviate hip pain when sleeping in this position. However, if possible, switching to a consistent back-sleeping routine will be a better choice in the long term, even though I know it’s easier said than done.

Positions to Avoid

If you have hip pain, side sleeping, stomach sleeping, and the fetal position should all be avoided if possible. Trying to train yourself to sleep on your back is the best way to tackle hip pain while sleeping. However, as I’ve mentioned, this is a difficult thing to control, especially while you’re sleeping.

I would suggest placing body pillows or standard pillows you have at home on each side of you when you go to sleep to help keep you from changing positions, or ask your partner to gently turn you back onto your back if they see you moving into another sleeping position during the night. This will require long-term commitment and discipline, but as one 2026 pressure-mapping study suggests, sleeping on your back can greatly help optimize pressure distribution and ease hip pain.

However, if back sleeping becomes too frustrating, it’s important to adopt more accessible habits to take on hip pain before you sleep, such as using pillows between your legs, taking hot showers, or stretching before bed.

Six Ways to Help Reduce Hip Pain While Sleeping

Below are six things to consider doing before bed to potentially help reduce your hip pain while you’re sleeping.

1. Use a Pressure-Relieving Mattress

Consider investing in a pressure-relieving mattress that can help cushion your hips while you sleep. According to Dr. Dasgupta, “Foam mattresses are great for pressure relief, while hybrids offer more support and airflow, which is especially beneficial for hot sleepers.”

The best pressure-relieving mattress is the one that best matches your sleeping position and weight. However, as Dr. Dasgupta notes, memory foam mattresses are known for providing some of the best pressure relief and cushioning.

You can also read our article on pressure relief and mattresses to potentially help guide you on finding a better mattress to relieve hip pain based on your unique needs.

2. Add a Mattress Topper

If you can’t afford a new mattress any time soon, and your bed feels too firm, consider a mattress topper. Mattress toppers can add an additional comfort layer to your existing mattress, and some even offer enhanced cooling.

You can take a look at our top picks for mattress toppers available today that may help improve your current bed and offer more restful sleep.

3. Stretch Before Bed

Gentle stretches, range of motion exercises, and movement throughout the day may ease hip pain. Especially if you sit all day, stretching can help keep your hips from growing tight and painful by bedtime. The Cleveland Clinic describes 10 yoga poses to help keep your hips limber.

In addition to stretching, moderate exercise can help you get better sleep. Check in with your doctor before instituting a new workout routine if you experience hip pain.

4. Use Heat or Ice Therapy

Hot and cold therapy can offer temporary relief if you have a hip injury or hip arthritis. The best option depends on the root cause and duration of your pain.

Avoid heat when treating an acute (short-term) injury, as it can increase inflammation and delay healing. Ice or ice packs are best for injuries that are less than six weeks old. You can work heat in around this time if your injury leads to chronic pain.

For arthritis, the Cleveland Clinic notes that “moist heat, like a soak in a tub or shower of warm-but-not-hot water (92-100°F) helps.”

5. Improve Spinal Alignment

Be aware of your posture at night. For example, try sleeping on your back and staying there in a neutral, cushioned position, keeping your spine aligned. Otherwise, focus on sleeping more safely on your side or stomach. 

Sleeping safely means practicing pro-active posture and joint-support tactics, such as using pillows between your legs when on your side, or a flat pillow under your hips when you’re on your stomach. These are just two examples, but the goal is to be proactively aware of when you’re about to fall asleep in a problematic position that could lead to waking up in pain during the night, or more inflammation in the morning.

If getting on your back is a no-go, you can also check out our articles on how to sleep better on your side or stomach.

6. Take Medication Before Sleep

Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen offer quick relief for inflammatory hip pain. If your pain is the result of an acute injury or arthritis flare, these drugs may help you find relief to help you fall asleep and stay asleep. 

Consult your doctor before using any pain reliever for more than 10 days in a row. If you have ongoing or recurring pain, discuss treatment options or treatment plans with a medical professional.

Best Mattress Type for Hip Pain

Memory Foam

Memory foam mattresses are famous for offering the most plush feeling of pressure relief. They are known for offering a cradle-like marshmallowy feel.

However, they’re not for everyone, as some people may sink too much into them, which can contribute to spinal misalignment. So it’s important to try to make sure your memory foam mattress is firm enough to support your weight or sleeping style.

Hybrid Mattresses

Hybrid mattresses offer a great blend of sturdy coil support and the plush comfort of memory foam. They are a great choice for people who sink too much into memory foam mattresses, or hot sleepers who feel too hot on all-foam beds.

Latex Mattresses

Latex mattresses are a potentially great pressure-relieving choice for heavier sleepers or stubborn stomach sleepers due to their firm support and bounce. Latex beds are not as famous for pressure relief as memory foam due to their firmer feel, but they’re very responsive, which means you can expect consistent, reliable support as you switch sleeping positions (if you’re using a quality one).

Mattress Materials Comparison      

Best Mattress Firmness

For more information, check out our best mattresses for hip pain.

“One of the main reasons I bought the Nolah Evolution Hybrid was because of how good it felt on my hip. I have a nagging exercise-induced hip injury, and I needed a mattress with great side sleeping pressure relief. I’ve been sleeping on it for about two years, and it has been a tremendous help.” – Sosha Lewis, certified sleep science coach. 

Best Pillows for Hip Pain Relief

Knee Pillows

Knee pillows can help prevent inflammation between your knees while sleeping on your side. Furthermore, knee pillows can help reduce the pressure from the weight on one side of your body onto your hips.

Body Pillows

Body pillows are great tools for side sleepers to help maintain better spinal alignment, reduce inflammation, and improve comfort.

Wedge Pillows

Wedge pillows elevate your torso and help you sleep on your back, increasing blood flow while reducing snoring and acid reflux. It’s also a great way to help you start practicing sleeping on your back, which is the best sleeping position to battle hip pain.

Common Causes of Hip Pain During Sleep

Arthritis

A widespread ailment that becomes even more common as we age, arthritis refers generally to pain and inflammation of any joint. 

The hips are one area where arthritis can cause pain that leads to difficulty sleeping. If you suffer from arthritis and have trouble with sleep, check out our article: How to Sleep with Arthritis.

Hip Bursitis

Bursitis occurs when the bursa–small jelly-like sacs that act as cushions between bones and soft tissues–become inflamed. It commonly affects the shoulders, knees, elbows, and hips. Joint pain and tenderness are common symptoms of bursitis, and you may also notice swelling and warmth around the joint.

Bouts of bursitis last anywhere from a few hours to days in the case of acute bursitis to many weeks to months with chronic bursitis. Avoiding strain and overuse can ease bursitis pain.

Try to avoid sleeping on the affected side. If both hips have bursitis, sleeping on your back is your best bet for limiting pain.

Sciatica

Sciatica is known to contribute to hip pain at night. This is because the sciatic nerve runs through your back, glutes, and hips. For example, a pinched nerve in the lower back can shoot pain signals directly into your hip complex. Furthermore, if you’re sleeping without proper spinal alignment, you can further pinch your nerve, causing more severe pain signals to be received in your hip flexors or hip area.

Tendonitis

Tendonitis can cause inflammation of the tendons that connect your glute muscles to your hip bone, leading to friction and potentially severe pain. This pain can also worsen if you sleep on your hip or move abruptly while sleeping, which can increase friction.

Pregnancy-Related Hip Pain

Both the hormonal changes and joint pressure that occur during a pregnancy can contribute to hip pain at night. Furthermore, side-sleeping is often the most recommended sleeping position for pregnant women. The combination of sleeping on one’s hip and changes in the body can both create or worsen hip pain.

Notably, one 2021 trial found that pregnant women who used pressure-relieving pillows and properly supportive mattresses could reduce some of the hip pain that comes with pregnancy.

When to See a Doctor About Hip Pain

See your doctor, orthopedic surgeon, physical therapist, or general healthcare provider if your hip pain is long-lasting, intense, or interrupts your sleep and daily routine. Hip pain can be a symptom of medical conditions or injuries that require medical intervention or physical therapy. Numbness, extreme swelling, an inability to bear weight, pain-related fever, or excessive pain are all potential reasons to immediately seek medical attention and potentially pursue treatment options.

Frequently Asked Questions

Citations